Vanhu vane chirwere cheshuga vanowanzorairwa kudzikamisa manwiro uye zvinwiwa kuti vabatsire kubata mazinga eshuga muropa.Asi chikamu chakakosha chemaitiro ekudya ane hutano ndechekuti inonakidza saka unogona kunamatira nawo kwenguva refu-zvinoreva kuti kusanganisira iyo nguva nenguva kurapa ndiko kufamba kwakanaka.Izvozvo zvingaita kuti ufunge kutichokoretiinofanira kudziviswa neavo vane chirwere cheshuga kana kana vanhu vachigona, chaizvoizvo, kunakidzwa netapira inodiwa kamwe chete panguva.

Tichifunga kuti anenge 1 mu10 vekuAmerica vane chirwere cheshuga, uye panguva imwecheteyo, vanopfuura 50% veAmerica vanotaura chido chechokoreti, zvakachengeteka kufunga kuti vanhu vazhinji vane chirwere cheshuga vangafara kufara chimedu chechokoreti kana vakapiwa mukana.Asi, zvinhu zvakadai seshuga yakawedzerwa uye kuwedzera se caramel, nzungu uye zvimwe zvinowedzera zvinogona kuita kuti iwedzere kuvhiringidza kuwedzera mune izvi zvakakurumbira zvinobata nenzira inoenderana nezvinangwa zvako zvekudya.

Iyo Chocolate Inokanganisa Ropa Rako Shuga

Chocolates inogadzirwa necocoa, cocoa butter, shuga yakawedzerwa nemukaka kana mukaka wakaoma, saka kudya chikafu ichi kunogona kuita kuti shuga yako yeropa ikwire nekukurumidza kupfuura chikafu chine fiber yakawanda uye mapuroteni kana shuga shoma yakawedzerwa.

"Zvitende kana kwete, chokoreti inoonekwa sezvokudya zvakaderera-glycemic," Mary Ellen Phipps, MPH, RDN, LD, munyori weThe Easy Diabetes Desserts Cookbook, anoudzaKudyaZvakanaka.Zvokudya zvine glycemic index yakaderera zvinowanzokonzera kuwedzera kweshuga yeropa kupfuura izvo zvine high glycemic index.

Phipps inotaura izvi kumafuta uye fiber inowanikwa mune mamwe marudzi echokoreti.“Chaizvoizvo kuti chokoreti yakawanda sei inogona kukwidza shuga muropa rako inotsamira parudzi rwechokoreti, kuti ishuga yakawanda sei mairi, uye kuti ndezvipi zvimwe zvokudya zvauri kudya pamwe chete nayo,” anotsanangura kudaro.

Chocolate Nutrition

Paunoruma muchidimbu chechokoreti, uri kuwana zvakawanda kupfuura shuga yakawedzerwa.Mushonga uyu unopa chikafu chinokatyamadza, kunyanya kana iwe uchisarudza yakasviba (kana yepamusoro cocoa).

"Zvizhinji zvehutano zvatinoona zvichinzi chocolate ndeyemhando dzinopa 70 kusvika 85% cocoa, iyo inoonekwa se '.rimachokoreti','” Phipps anotsanangura kudaro."Idzi mhando dzechokoreti dzinenge dzine shuga shoma [yakawedzerwa] uye yakawanda fiber inova yakanaka kusimudzira shuga yeropa yakagadzikana.Iwo zvakare akakwira mumavhitamini, mamineral uye antioxidants. "

Kocoa inokosha nekuti ine mapolyphenols, kana macompounds echirimwa, anogona kubatsira hutano hwevanhu.Muchokwadi, cocoa bhinzi ndeimwe yeanonyanya kuzivikanwa masosi ezvekudya polyphenols.Cocoa inewo mapuroteni, caffeine uye zvakasiyana zvicherwa, kusanganisira potassium, phosphorus, mhangura, iron, zingi uye magnesium.

Asi nepo chokoreti yakasviba ingave sarudzo "iri nani-kwako-iwe" nekuda kweiyo yepamusoro cocoa yemukati uye mashoma akawedzerwa shuga, machokoreti ese anogona kupa.vamwezvinovaka muviri zvinobatsira.Asi zvakakosha kuti unzwisise misiyano midiki iyo imwe neimwe yakasiyana inopa kuti ubatsire kufamba iwe pachako chocolate sarudzo.

White Chocolate

Pasinei nezita rachochokoretimumusoro wayo, chokoreti chena haina kubva kune chero cocoa solids.Chokoreti chena ine cocoa bhata, mukaka uye shuga isina cocoa solids.

Imwe onzi yechokoreti chena ine nezve:

• 160 macalorie
• 2g protein
• 10 g mafuta
• 18g carbohydrate
• 18g shuga
• 0g fiber
• 60mg calcium (6% Daily Value)
• 0.08mg iron (0% DV)
• 86mg potassium (3% DV)

Mukaka Chocolate

Chokoreti yemukaka ine pakati pe35% kusvika 55% yecocoa mass, iyo yakawanda kupfuura inowanikwa muchokoreti chena asi ishoma pane yechokoreti yakasviba.Chokoreti yemukaka inowanzogadzirwa necocoa butter, shuga, mukaka poda, lecithin uye cocoa.

Imwe onzi yemukaka chokoreti ine:

• 152 macalorie
• 2g protein
• 8g mafuta
• 17g makhahydrates
• 15g shuga
• 1g fiber
• 53mg calcium (5% DV)
• 0.7mg iron (4% DV)

104mg potassium (3% DV)

Dark Chocolate

Chokoreti yakasviba imhando yechokoreti ine cocoa solids, cocoa butter uye yakawedzerwa shuga, isina mukaka kana bota rinowanikwa mumukaka chokoreti.

Imwe onzi yechokoreti yakasviba (70-85% cocoa) ine:

• 170 macalorie
• 2g protein
• 12 g mafuta
• 13 g makhahydrates
• 7g shuga
• 3g fiber
• 20mg calcium (2% DV)
• 3.4mg iron (19% DV)
• 203mg potassium (6% DV)

Zvakanakira Kudya Chocolate

Kudya chokoreti kunogona kuita zvinopfuura kungogutsa zino rinotapira.Kudyiwa kwechokoreti yakasviba kwakabatana kune humwe hutano hwakanaka hunobatsira, nekuda kwehuwandu hwayo hwecocoa, flavonoids uye theobromine uye yakaderera yakawedzerwa zveshuwa.

Nehurombo kune vanoda chena nemukaka chokoreti, marudzi echokoreti ane cocoa shoma anogona kusapa mabhenefiti akafanana.

Heano mamwe mabhenefiti anogona kuwanikwa nevanhu kana vakaisa chocolate yakasviba mukudya kwavo.

Unogona Kuva Nehutano Hwemoyo Huri Nani

Vanhu vane chirwere cheshugatvangangove nechirwere chemoyo kana sitiroko pane avo vasina chirwere cheshuga.Uye kudya chokoreti yakasviba kunogona kupa yakasarudzika moyo-hutano mabhenefiti, kunyanya nekuda kweiyo polyphenol yemukati.Polyphenols inoita basa mukugadzira nitric oxide, molecule inosimudzira kuyerera kweropa kune hutano, izvo zvinogona kukonzera kuderera kweropa uye kudzikisa njodzi yechirwere chemoyo.

Mune imwe 2019 kudzidza mukatiNutritionkuongorora vechidiki uye vanhu vakuru vane hutano, kudya kwemazuva ose kwe20 gramu (inenge 3/4 ounce) ye90% -cocoa chokoreti kwemazuva makumi matatu yakavandudza kushanda kwevascular.Izvi zvakawanikwa zvinosimbisa kuti kusanganisira yakakwira-cocoa chokoreti inogona sei kuita zvakanaka pahutano hwemoyo.

Unogona Kuve Nani Ropa Ropa Kudzora Glucose

Nepo kudya chokoreti kunenge kusiri mashiripiti bullet inoguma yakanakira mazinga eglucose eropa, kusanganisira iyo sechikamu chekudya kune hutano kunogona kubatsira kuvandudza kudzora shuga yeropa, sekureva kwetsvagiridzo.

Kocoa inogona kubatsira kuvandudza kudzora kweglucose nekudzora kugaya kwemacarbohydrate uye kunyura muura.Uyezve, humwe humbowo hunoratidza kuti cocoa inogona kuvandudza insulin senitivity.

Imwe 2021 kudzidza muNyaya yeBodywork uye Movement Therapiesiyo yakaongorora vakadzi vane chirwere cheshuga yakawana kuti yakasviba chokoreti kushandiswa uye inopindirana Pilates tsika yakabatana nekuderedza kutsanya kweropa glucose.

Kusarudza Chokoreti Yakanakisa yeChirwere cheshuga

Chocolate uye chirwere cheshuga-chinoshamwaridzana chekudya chinogona kufambidzana-ne-ruoko nekuziva zvishoma.Heano mamwe mazano ekusarudza chokoreti yakanakisisa yechirwere cheshuga.

Zvekutsvaga

Sezvo akawanda ehutano hwemabhenefiti anoitwa nechokoreti akabatana neiyo cocoa yemukati, kusarudza marudzi ane yakakwira cocoa muzana inzira yakanaka yekuwedzera mabhenefiti angangove.

Uye kana uchinyatsoda kudzikamisa kudya kwako shuga kana uchidya chokoreti, “Unogona kusarudza chokoreti yakakangwa nezvinonhuhwira zvisina kudya senge stevia, monk muchero, erythritol kana inulin, zvese izvo zvisingakwidzi shuga yako yemuropa sezvimwe zvinotapira. acha," Kelsey Kunik, RD, chiremba wezvekudya akanyoreswa uye chipangamazano wezvekudya kuFin vs Fin, anoudza.KudyaZvakanaka.(Ona gwara redu kune zvinotsiva shuga kuti unzwisise zviri nani izvo zvingave zvakakunakira iwe.)

Kusarudza chokoreti ine protein-rich mix-ins, senzungu, inogona kuva sarudzo yakanaka kune vanhu vane chirwere cheshuga.Mapuroteni uye mafuta ane utano mumiti anogona kubatsira kuderedza kubatwa kweshuga yakawedzerwa muchokoti, uye inogona kubatsira kuti iwedzere kuzadza.

Zvekuganhurira

Kuderedza yakakwira-yakawedzera-shuga chokoreti yekuwedzera, senge caramel, isarudzo yehungwaru yekutonga glucose yeropa.Kuwanda kweshuga yakawedzerwa kunogona kuita kuti shuga yeropa iwedzere uye zvinetso zvechirwere cheshuga nekufamba kwenguva.

Kocoa yakagadzikwa nealkali, kana kuti Dutched cocoa, inowanzova nemishonga mishoma inobatsira yemiti.Nekuda kweizvi, zviri nani kusarudza chokoreti isina kugadzirwa necocoa inogadzirwa nenzira iyi.

Chekupedzisira, kudzikisira chokoreti isina cocoa yakakwira, senge chena kana chokoreti yemukaka, kwakakosha.Uye rangarira, chokoreti chena haina cocoa-isina, saka chero hutano hune hukama hwecocoa hunogona kusashanda.

Mazano ekusanganisira Chocolate mune Hutano Hweshuga-Kudya Kwakakodzera

Kuva nechirwere cheshuga hazvirevi kuti unofanira kuenda usina chokoreti kwehupenyu hwako hwose.Kunyange zvazvo zvisingakurudzirwi kudya bhaisikopo-size-size candy bar zuva rega rega, kune dzimwe nzira dzakawanda dzinovaka muviri (uye dzichiri kunakidza) dzekubatanidza chokoreti mukudya kwako:

• Kudya chokoreti yakasviba mushure mekudya
• Kunyika michero mitsva muchokoreti yakasviba yakanyunguduka
• Kunakidzwa neRima Chocolate Hummus sechikafu
• Kuve nekukurumidza uye nyore Mug Brownie kana iwe uchida chimwe chinhu chinotapira

Paunenge uchinhonga chokoreti yako, sarudza imwe yakasviba ine inokwana 70% yecocoa yemukati, namatira kune inorangarira chikamu saizi (1 kusvika 2 ounces), uye edza kunakidzwa nayo pedyo nenguva yekudya kana nekudya-neprotein-rich snack. kubatsira kutsigira hutano hwehutano hweshuga.

The Bottom Line

Vanhu vane chirwere cheshuga vanogona zvachose kusanganisira chokoreti mukudya kwavo uye vachiri kuwana hutano hwakanaka.Kufarira chokoreti yakasviba mushure mekudya kwemanheru kana kuruma mune rima-chokoreti-yakafukidzwa sitirobheri paZuva raValentine chinhu chaunofanira kuita kana uchinakidzwa nacho.

Pamwe chete nekutevera kudya kwechirwere cheshuga, kurovedza muviri maererano nezvinokurudzirwa nachiremba wako uye kugadzirisa kushushikana, kuva nechokoreti nguva nenguva chimwe chinhu chisingafadzi chete, asiwo chinogona kupa humwe hutano hwakanaka hunobatsira!